Urinary Leakage and Urgency affects 50% of adult women and up to 75% of women over the age of 65. If you are reading this, chances are you have experienced the annoyance and embarrassment of this situation. Fortunately, there are steps you can take to control this problem, and hormone replacement can be a part of any successful intervention.
What are the Types of Incontinence?
Stress incontinence. Urine leaks when you cough, laugh, sneeze, or exercise. This occurs due to the exertion of pressure on your bladder.
Urge incontinence. You have a sudden urge to urinate and can’t make it to the toilet in time, resulting in a loss of urine. This could be accompanied by a need to urinate often, including during the night.
Overflow incontinence. Your bladder doesn’t empty completely resulting in constant or frequent dribbling of urine.
Functional incontinence. A physical or mental impairment keeps you from making it to the toilet in time. This could be due to arthritis or a neurological disorder
Mixed incontinence. You have the indignity of more than one type of urinary incontinence! Most often, it is a combination of urge incontinence and stress incontinence.
What Causes Urinary Incontinence?
Some causes of urinary incontinence are unavoidable, and others can be mitigated through lifestyle and other changes.
Age
As women age, their urinary tract and pelvic floor muscles weaken, making it more difficult to hold in urine.
Menopause
Hormonal changes during menopause, such as declining estrogen and testosterone levels, contribute to reduced urinary tract elasticity.
Urinary Tract Infections
Declining estrogen levels weaken the bladder and pelvic floor muscles, making it easier for bacteria to enter the bladder.
Medications
Medications such as alpha-blockers, diuretics, and muscle relaxants can contribute to urinary incontinence.
Caffeine and alcohol
Both caffeine and alcohol can contribute to urinary incontinence.
Smoking
Coughing strains the pelvic floor muscles, which can increase the risk of urinary incontinence.
Pregnancy
How Pelvic Floor Exercises, Hormone Replacement and CO2RE Laser Can Help
Hormone replacement can help by strengthening the pelvic floor muscles. In particular, testosterone may have a significant benefit. Incontinence, specifically stress incontinence, is tied to low testosterone in women. Talk with us about the best hormone replacement for your situation.
The CO2RE Intima is a state-of-the-art fractional CO2 laser system specifically designed for vaginal rejuvenation. This cutting-edge technology combines the benefits of laser therapy with precision and minimal discomfort.
This non-surgical procedure stimulates collagen production and remodeling of soft tissue fibers in the vagina and labia. CO2RE can treat mild urinary incontinence in addition to vaginal dryness and painful intercourse.
Where are the Pelvic Floor Muscles?
The pelvic floor is probably an area you have never thought about, but the pelvic floor muscles are busy. They contribute to core strength and hold multiple organs in place, ensuring they work correctly. Unlike other muscles you are most familiar with, such as the biceps, quads, or triceps, pelvic muscles must also be kept strong and flexible.
Over time, the pressure exerted on these muscles causes them to tear and weaken. This pressure can come from running, heavy lifting, chronic constipation, pregnancy, and childbirth.
Pelvic Floor Exercises
Pelvic floor exercises are probably different from any exercise you are accustomed to. They will require concentration, focus, and a commitment to doing them at least three times a week. Here are some recommended pelvic floor exercises- they can all be done at home. These exercises have additional benefits, such as strengthening the core and the back.
Diaphragmatic Breathing
Diaphragmatic breathing helps to relax and lengthen the pelvic floor muscles while improving posture.
Sit or lie in a comfortable position with good support. Place one hand on your lower belly and the other on your chest. Inhale slowly through your nose and sense your belly rise and your ribs widen. Try to inhale to a count of four. Exhale slowly to a count of four, allowing your belly to return to a resting position. Practice for five minutes.
Pelvic Floor Lengthening Exercise
Think of this exercise as training your pelvic muscles to learn their full range of motion- relaxing the muscles to perform functions such as using the bathroom and having sex without pain.
Lie on your back with your feet flat and knees bent.
Start with diaphragmatic breathing.
Exhale slowly through pursed lips without allowing any other muscles to engage. Allow your pelvic floor to relax passively.
Keep your pelvic floor fully rested.
Repeat 10 times.
Seated Kegels
Now that you are learning to relax your pelvic floor muscles, Kegels train you to contract them. This helps you learn to keep urine in and builds pelvic endurance.
Sit upright with your feet flat on the ground.
Inhale through your nose, relaxing your pelvis floor
Exhale and squeeze and lift your pelvic floor muscles, holding the contraction as you exhale. Kegels can take some practice, but imagine that you are squeezing the muscles that stop the flow of urine. Focus on engaging the muscles inside instead of squeezing your thighs or buttocks together.
Relax for four to ten seconds. Do three sets of ten repetitions.
Quick Flicks
Like Kegels, quick flicks train the pelvic floor muscles to contract quickly, which helps them respond to functions that put pressure inside the abdomen. This exercise will help you control urine leakage during sneezing, and coughing.
Sit with your feet flat on the ground.
Focus on the muscles that stop the flow of urine and contract and release. Aim for 7 squeezes over 10 seconds—complete 30.
The Knack
The knack trains your pelvic floor muscles to respond quickly to functions that put sudden pressure on the abdomen. It helps build strength and endurance when faced with pressure.
Sit with your feet flat on the ground.
Inhale through your nose. As your rid cage and belly expand, relax your pelvic floor.
As you exhale, squeeze and lift your pelvic floor muscles, making a forceful “shh” sound from your mouth while still maintaining the hold.
Fully exhale through pursed lips, allowing your back, belly, and pelvic floor to recoil. Perform 10 times for three sets.
Belly Lifts
Belly lifts target your lower abdomen and core, improving your balance and stability.
Begin on your hands and knees with hands under your shoulders and knees under your hips. Focus between your hands.
Inhale, filling your belly with air and then relaxing it towards the ground.
Exhale and pull your belly button towards your spine while keeping your back flat and unmoving. Your belly should be the only thing that moves. Repeat 10 times.
Bridge Pose
The bridge pose engages the core and glute muscles while targeting the pelvic floor.
Lie on your back with your knees bent and feet hip-width apart.
Place your arms at your side with palms facing down.
Inhale and lift your hips toward the ceiling while engaging your pelvic floor muscles.
Hold the bridge for 10-15 seconds while breathing.
Slowly lower your hips back to the floor.
Repeat 10-15 times.
Squats
Squats are a good all-around exercise for working the lower body, including the pelvic floor.
Stand with your feet shoulder-width apart.
Lower your body as if you are going to sit in a chair. Keep your chest and back straight.
Engage your pelvic floor muscles throughout the exercise.
Aim for 10-15 squats.
Putting it Together
Pelvic floor exercises and hormone replacement can provide the foundation for healthy sexual function, improved pelvic health, and overall well-being. Add these exercises to your regular fitness routine and start to see positive results!
Comments